Whew...First Full Week Complete

You did it! Your first full week of ClubChallenge 2010 is complete!

How do you feel? Have you been staying committed to YOU? We hope so!

Please remember that tomorrow, Saturday, January 16 from 10-11am we will have our Weekly Workout for ClubChallenge 2010 in the Gym. This promises to be a fun and challenging time to keep you moving and motivated!

Dr. Joseph Mercola has two great articles from today that we wanted to share with you. Please click on the links below to be taken there.

1. Will You Get Big & Bulky if You Lift Weights?
2. What Should You Eat After Your Workout?
   

Please see the left side panel of our Blog where it says, "What is Your Favorite Thing About ClubChallenge 2010?" We encourage you to check off all the ones that apply and vote as often as you'd like. This will help us for future Programs! You can also send other suggestions in email format by clicking HERE. 

Have a happy, healthy and safe weekend!

 

10 Questions With Fitness Trainer Shawn O'Connell

Thanks to the East Bay's All News No Blues Blog for publishing:

 











 10 Questions With Fitness Trainer Shawn O'Connell

In honor of everyone who has fitness goals on their list, we asked Shawn O’Connell, a fitness trainer at ClubSport San Ramon, some questions to help people get started. O'Connell holds multiple personal training certifications including the American College of Sports Medicine (ACSM) and the National Academy of Sports Medicine (NASM). O'Connell is also a certified nutritionist (ISSA) and a Sports Performance and Conditioning Coach for USA Weightlifting.

Here’s what he had to say: 

ANNB: How can you get rid of wobbly lower arms, often called bingo arms?
SO: Proper diet for body fat loss and any style of triceps extensions or pressing exercises, such as push-ups will help with tone the arm.

ANNB: Should you do cardio or weight training first if you are trying to tone?
SO: Cardio can be more effective after weight training, however you should always warm-up 5-10 minutes before any type of resistance training.

ANNB: Is it true that you should drink one ounce of water for every minute you work out?

SO: This could be true or false depending on how long you’re exercising. A better rule of thumb would be: if you exercise moderate to vigorously; drink one ounce of water per pound of bodyweight daily. Average water intake for most people should be at least half an ounce per pound of body weight daily.

ANNB: Should we believe those "charts" that list ideal weights and Body Mass Indexes (BMI)? 

SO: BMI, which uses height and weight to identify weight problems can be useful for most of the population, however body fat percentage, which measures the percentage of fat your body contains is a much better representation of health and ideal weight.

ANNB: How many calories should you aim to burn in a week?
SO: This depends on your fitness goals. If one is trying to loose we need a daily caloric deficit, if trying to gain we must increase caloric intake above maintenance level.

One helpful tool in trying to figure out how much to burn is one pound of body fat is equal to 3500 calories. So to loose a pound of fat, you need to create a deficit of 3,500 calories.

ANNB: What are some anti-oxidant foods?
SO: Antioxidants are vitamins A (specifically beta-carotene), C, and E. Any foods rich in these specific vitamins (many dark colored vegetables and fruits are helpful), Blueberries are among the best.

ANNB: I always start the new year with the intention of getting in shape, but get busy or distracted and fall into my old habits. How can I stay motivated to reach my goals?
SO: Tracking progress is number one. Tracking weight and body fat losses, food journaling, tracking increases in exercise performance.

ANNB: How much cardio and strength training (in minutes) do I really need to do?
SO: This depends on ones fitness level. A good goal to shoot for is: Cardio 30 minutes 4-5 days a week and strength training 30 minutes 2-3 days a week. Both of these can be increased or decreased as needed to accommodate ones’ fitness level.

ANNB: What are some of the mental benefits to getting in shape?

SO: When we “get in shape” we look better and physically feel better, this can give a more positive outlook on many facets of our daily lives. The stronger and more functional the body becomes through proper diet and regular exercise the less physically demanding our daily tasks become, which in turn lowers stress. Exercise also can release the endorphin hormone, which has a calming effect on the body and lowers stress.

ANNB: What are the benefits to joining a gym?

SO: Many health clubs such as ClubSport San Ramon offer many amenities, this make the exercise experience more enjoyable and more varied. Many gyms and health clubs also offer a variety of exercise equipment and a staff of fitness professionals to help the member use the equipment more thoroughly and effectively. Then there is the social factor, most of the members are from within your community and have a similar goal of getting or staying healthy.

Fitness Preparation

ClubChallenge 2010 and IHRSA's "I Lost it at the Club" is kicking off in just 3 short days!

Are you ready? If you are taking these next few days to prepare yourself, here are 3 helpful suggestions:

1. Get Your Mind Ready - When it comes to challenging yourself and your body, not only do you need to physically prepare yourself, but you also need to mentally prepare yourself. Remind yourself of why you are doing this. Tell yourself the reasons you can do this. Clear your head of negative thoughts. Prepare for success!
2. Keep It Simple - Don't set yourself up for failure by "planning" out your workouts to include things you don't like or things that will bore you. Keep it simple by realizing what you actually enjoy doing. Not into walking? Try jogging or running. Don't want to bike? Try swimming. Don't like the tedious abdominal crunches? Try an Abdominal class. Keeping it simple and enjoyable will keep it realistic to stick with.
3. Clean Up Your Diet - The percentages vary from trainer-to-trainer, but as a general rule, about 70-80% of the "losing weight/gaining muscle/losing fat" comes from diet. Don't sabotage your hard work at the gym with food that works against (not for) your ultimate goals.
   

We hope you will join us for our ClubChallenge 2010 Kickoff Event this Thursday, January 7th from 4-7pm at ClubSport San Ramon! The program is complimentary for our Members! Not a Member? We have exceptional Promotional Enrollments this month, and we'd love to have you as a Member of the Club!

Have a Happy, Healthy Monday!